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Step 1
Find Out What Has Gluten.
All products that have wheat, barley, rye, spelt, semolina, farina, triticale, graham, matzo, or oats that are not labeled gluten free could have gluten. If you are on a gluten free diet, you must stay clear of these items. They include all regular or whole wheat breads, bagels, doughnuts, cakes, cookies, pies, pastas, and pancakes/waffles. -
Step 2
Try New Grains and Flours.
People with Celiac Disease or gluten intolerance must use different grains. Try rice, tapioca flour, potato starch, teff, bean flours, corn, soy, buckwheat (not a wheat product), flax, sorghum, nut flours, or arrowroot. These flours work best when mixed in small amounts. You can make your own baking flour mix by choosing several flours and mixing with xanthan gum. This is a replacement for gluten that won't make you sick, but will help your baking products rise and stick together. -
Step 3
Read Every Label Every Time.
Processed foods can have many different chemicals that may contain gluten. For example, modified starch, vegetable starch, rusk, maltose, miso, natural flavoring, gliadin, duram flour, kamut, maltodextrin, vegetable gum, malt vinegar, malted milk, dextrimaltose, and whey protein are dangerous if you are on a gluten free diet. Also, product ingredients can change, so even if something was gluten free last time you bought it, there is a chance that things have changed. -
Step 4
Find Foods that are OK
Meats, vegetables, milk, sugars, nuts, seeds, and all fruits are ok on the gluten free diet. People with celiac disease must learn to eat whole, healthy foods as a large portion of their diet, because these foods are always safe. Some meats, however that are processed could contain gluten, like lunch meats or sausage. Check the label.
